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WOD: Monday, 31 July 2017

 

WARM UP:

 

Before class:

 Foam Rolling & Basic 4 Stretches

 5 minutes of rowing, jump rope or assault bike.

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FLEXIBILITY WARM-UP

 10x Bent knee iron cross

 10x Rollover into V-sits

 10x rocking frog stretch

 5x each side Lunge flow

 10x Squat + Thoracic rotation

 10x Cossack Squat into Pigeon

 

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THORACIC FLOW

 

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

 

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WEEKLY SPECIAL:

 

Core Blaster

00:50/00:10 Work/Rest

Crunches

Bicycles

Flutter Kicks

Scissor Kicks

V-Ups

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STRENGTH:

 

Deadlift

 20 min to a 1RM 

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METCON:

 4 rounds for time of:

 4 Power Cleans, 92.5/65 Kg

4 Front Squats, 92.5/65 Kg

4 Shoulder-to-Overheads, 92.5/65 Kg

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Scale 1 and Masters 40+:

 Barbell 75/55 Kg

 

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Scale 2:

 AHAFA: Strength development

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Coaches Note:

 *Deadlift cycle week 14 of 14

 

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